Swordfish, coated, baked or broiled, fat not added in cooking
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 oz, boneless, raw (yield after cooking) (27 g)
57 calories, 18 from fat
 
Carbs
3.5 g
 
Proteins
5.8 g
 
Fat
2 g
 
Sat. Fat
0.5 g

KEY FACTS

(learn about health benefits or risks)
  • Swordfish, coated, baked or broiled, fat not added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (20.5%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps you to get a good night's sleep) and Potassium (helps prevent muscle cramps).
  • Swordfish, coated, baked or broiled, fat not added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (43% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.1 cal/g)
High
Density
(20.5 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
12%
Protein
1%
Carbs
1%
Fiber
3%
Fat
3%
Saturated Fat
6%
Cholesterol
5%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Important for the stimulation of antibodies; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Swordfish, coated, baked or broiled, fat not added in cooking

Serving Size: oz, boneless, raw (yield after cooking) (27g)

* Amount Per Serving
Calories 57 cal
Calories from Fat 18 cal
% Daily Value
Total Fat 2 g 3%
Saturated Fat 0.5 g 2.5%
Cholesterol 17.6 mg 5.9%
Sodium 118.3 mg 4.9%
Total Carbohydrate 3.5 g 1.2%
Dietary Fiber 0.2 g 0.6%
Sugars (Added) 0 g 0%
Protein 5.8 g 11.7%
 
Vitamins
Vitamin A 33.3 IU 0.7%
Vitamin B6 0.1 mg 6.7%
Vitamin B12 0.4 mcg 6.6%
Vitamin C 0 mg 0%
Vitamin D 3.7 mcg 0.9%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 9.7 mg 1.1%
Copper (Cu) 0 mg 1%
Iron (Fe) 0.3 mg 1.8%
Magnesium (Mg) 9.5 mg 2.4%
Manganese (Mn) 0 mg 0%
Potassium (K) 122 mg 3.5%
Phosphorus (P) 76.7 mg 7.7%
Selenium (Se) 16.6 mcg 23.7%
Zinc (Zn) 0.2 mg 1.6%